Any girl and woman dreams about a tighteneda beautiful figure and to achieve this goal, many attend a gym or train at home. But very often, trying to achieve the ideal press, buttocks or legs, we completely forget about the hands. But if they do not pay due attention, then they can very quickly turn into a problem zone. Do exercises for the muscles of the hands (or rather, include them in the overall complex of physical activity) is recommended for all women, regardless of the constitution and type of figure: the plump girls often complain that the muscles on their hands look flabby, and many slender people notice that their hands look too thin. With the onset of spring, the "question of the beauty of the hands" becomes more and more relevant for many women: in fact, soon it will be time to open dresses, shirts and sarafans. So, in this article we will talk about effective exercises for different groups of arm muscles that you can perform at home yourself. With regular training, the first effect, as a rule, is noticeable within a month. 
Basic exercises for hands
Let's start with a fairly simple programexercise for women, which can be performed during the morning exercises or warm-ups during the day. If you have never worked on the muscles of the hands and did not pay much attention to them, then you should start with such simple training, doing exercises for 5-10 minutes a day. Gradually, you need to increase the load and include in the complex more complex exercises for the muscles of the hands.
Squeeze your hands into a fist and rotate them in different directions, making circular motions. For example, 20 rotations clockwise and 20 counterclockwise. This exercise trains the muscles of the wrist.
Also, to strengthen the wrists, you can do wiggling with your palm (as if you are waving someone goodbye). You can execute in several approaches 15-20 times.
Exercise "serpentine movements". Try to repeat the hand the trajectory of the snake's movement. All muscles from the wrist to the shoulder should be involved.
Draw circles with your hands. To do this, extend your arms in different directions and make circular motions from the shoulder. It is enough to repeat 1 minute in each direction.
Push-ups from the wall. This is a simple enough, but at the same time effective way to load the muscles of the shoulders and forearms. Stand opposite the wall at arm's length, palm rest and do 10-20 push-ups with a straight back.
Push-ups from the knees. Drop down on the floor and lean on your knees and palms: your knees should be at a distance of 20-30 centimeters from each other, and the palms parallel to the shoulders. Slowly bend your arms until you touch the breast of the floor, then slowly unbend. Try to keep your back straight. It is enough to repeat 8 times.
Starting position: lying on stomach. Legs slightly spread apart, rest your palms on the floor and slowly tear off the body from the floor until you completely straighten your arms. Quit in this position for 5-10 seconds, and then slowly lower. It is enough to repeat 5 times.
Exercise "lock". Bend your arms behind your back (one - from below, the other - over your shoulder) and connect your fingers, clasping them in the lock. Now pull your hands in opposite directions, overcoming resistance. After making a "lock" for a minute, change your hands.
Raising the arms to the sides. Stand straight, legs shoulder-width apart, arms relaxed and lowered along the body. Raise your arms to the chest level so that they are parallel to the floor, then lower. You can do this exercise in two ways: dynamically (raise and lower hands) and statically (holding your hands, hold for 2-3 minutes in this position).
Most women forget that during training, as with any other loads, you need to breathe correctly: exhalation is done with effort. So your classes will become more productive. 
Exercises for hands with dumbbells for women
Now let's move on to more difficult studies,which require some physical preparation. You can choose for yourself several suitable options from those that will be described, and perform them several times a week - as part of the main workout or separately. A large number of exercises for the hands performed with dumbbells, as they contribute to increasing the load on the muscles.
Pulling your hands out with dumbbells in the sides, bend and unbend them to the shoulders. You can carry out movements simultaneously with two hands, you can - alternately right and left. For starters, 20 times are enough.
Lying on the floor, bend your hands with dumbbells at the elbows(at an angle of 90 degrees above the chest) and spread them apart, touching as far as possible the floor. This option is quite difficult for women, so you can start with 10 times, gradually increasing the load.
Rise steadily and lower your arms with dumbbells along the body. At the expense of "fold" bend your arms in the elbows, the "two" - spread out to the sides, the "three" - bend and "four" lower. Do this 5-8 times.
Stand up straight, hands with dumbbells pull forward. Then raise your hands up above your head and try to slowly start them as far back as possible. Then gradually lower your hands from the starting position. You can start with 5 times.
Lie down on the floor, bend your knees, and hands withdumbbells - in the elbows and press against the chest. At the expense of "fold" unbend his arms, as if pushing dumbbells up, into the account of "two" - lower. Use the effort to inhale, and when you exhale, lower your arms. Repeat 10 times.
Hand with dumbbells connect, stretching over your head (you can take one dumbbell in two hands). Bend your arms so that the dumbbells are behind your back, then straighten again. Repeat up to 20 times.
For all the exercises described, it is bestfit dumbbells weighing 1.5 kilograms, since on the one hand they are not too light and will provide sufficient load, but at the same time not too heavy, which will prevent the occurrence of muscle spasm.
Strength exercises for the muscles of the hands
Above we have given the exercises that willhelp for women in an effort to bring their hands in shape and keep them in good shape. However, some representatives of the fair sex want not only to make their arms fit and slim, but also to give them a beautiful muscular relief. To do this, you need to perform more complex variants that give more load to the muscles, in particular, to the triceps. So, here are some strength exercises.
Push-ups For this exercisethe emphasis is laid: the arms are placed on the width of the shoulders, the fingers look forward, and not to the sides. Gradually bend your arms, pressing your hands to your torso. When the chest touches the floor, unbend your arms. To start, you can do 3-4 push-ups, gradually increase the number of times to 10.
Exercises with dumbbells For them you can takedumbbells weighing more than 1.5 kilograms. The basic exercise: standing, legs slightly bend in the knees, hands with dumbbells dip along the body. Slowly raise your hands to the level of your shoulders, then slowly lower them. Repeat 10 times.
To make the muscles of the shoulders more elastic andrelief is well suited such an exercise: hands bent at the elbows at an angle of 90 degrees, pull forward in front of the chest Then, without bending arms, turn them up one by one. It is enough to do 10 repetitions per hand. When lifting, you will feel the muscles of the shoulder and triceps tighten.
"Punching" the ball If you have football(the big ball for fitness), then you can perform such an exercise: put your hands in the ball, keep your legs straight, slightly dilute the feet and try to squeeze it. In this complex all the muscles of the arms from the humeral to the wrists are involved.
Turns on the crossbar If you have a homea crossbar or a horizontal bar, then you can do the following several times a week: after hanging on the crossbar, perform the turns of the trunk to the right and to the left. To start, it will be enough 10 times in each direction. In addition to strengthening the muscles of the hands, the turns are useful for the spine and posture.
Effective exercises for breast beauty
A useful tip for women who do not have a stocka lot of time to create the perfect body: exercises for the hands are also effective for the muscles of the chest, so you can include them in your complex, thus killing "two birds with one stone" at the same time.
Bend your arms at the elbows at the breast level so thatpalms rest against each other (thus the fingers should be directed upwards). Straighten your arms, resting your palm on the palm of your hand, then lock in that position - and gradually relax your hands. Do 20-30 approaches.
You can complicate the exercise with squeezing your hands, raising your arms above your head.
Exercise with dumbbells: Hands with dumbbells lift vertically upwards and alternately bend your elbows, winding your hands behind your back. You can perform it both standing and sitting. Try to keep your hands straight and spread your elbows to the sides. Repeat from 10 to 20 times.
The hand exercises we have compiled areespecially for women, taking into account the physiological characteristics and on the basis of long-term observations. These training programs will not take much time, but the effect will be visible pretty soon. When performing any of the described complexes, watch your sensations, both in muscles and in the field of joints. If some action causes pain, then it's worth stopping it. Also remember that if before you did not go in for sports and did not even do exercises in the morning, then you do not need to start all too actively at once. Start smoothly, choosing only a few simple exercises, do them a minimum number of times. A week later, you can gradually increase the load. If you immediately give your body too much stress, then the next day you simply can not get up. As for strength training for women, they should not be performed more than twice a week (there will be enough and one for the beginning). Pay attention to the weight of the goods with which you are going to work. The optimal weight is 1.5-2 kilograms. And, perhaps, the most important rule for women, regardless of complexion - do it regularly! If you want to achieve a visible result and make your hands taut and beautiful, then exercise them daily: it's better to practice 10 minutes every day than 1 hour once a week. Be healthy and beautiful! We advise you to read:
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